Cauliflower in Green Masala
Immerse your taste buds in the vibrant flavors of **Cauliflower in Green Masala**, a fragrant and wholesome vegetarian dish that’s as visually stunning as it is delicious. This recipe features tender cauliflower florets coated in a luscious, herbaceous green masala made from fresh cilantro, mint, and a hint of heat from green chilies, balanced by the creaminess of yogurt. The cumin-scented base and golden sautéed onions add layers of depth, while a splash of lemon juice at the end brightens every bite. Ready in under an hour, this dish is perfect for a satisfying weeknight dinner or a show-stopping addition to your Indian-inspired feast. Serve it with fluffy naan, warm roti, or steamed rice for a meal that’s healthy, flavorful, and delightfully aromatic.
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Recipe Information
Ingredients
- 1 medium head Cauliflower
- 1 cup (packed) Fresh cilantro (coriander leaves)
- 0.5 cup (packed) Fresh mint leaves
- 2 medium Green chilies
- 4 large Garlic cloves
- 1 inch piece Ginger
- 3 tablespoons Yogurt (plain, unsweetened)
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Turmeric powder
- 3 tablespoons Oil (vegetable or coconut)
- 1 teaspoon, or to taste Salt
- 2 tablespoons Water
- 1 tablespoon Lemon juice
- 1 medium, finely chopped Onion
Instructions
Cut the cauliflower into medium-sized florets. Wash thoroughly and set aside.
In a blender, combine cilantro, mint leaves, green chilies, garlic, ginger, yogurt, and 2 tablespoons of water. Blend to a smooth paste and set aside. This is your green masala paste.
Heat 2 tablespoons of oil in a large skillet or wok over medium heat. Add the cauliflower florets and sauté for 7-8 minutes until they are lightly browned and partially cooked. Remove and set aside.
In the same skillet, heat the remaining 1 tablespoon of oil. Add the cumin seeds and let them sizzle for 30 seconds. Stir in the finely chopped onion and sauté until golden brown, about 5 minutes.
Add the turmeric powder and the prepared green masala paste. Stir well and cook on medium heat for 3-4 minutes until the mixture is fragrant and the raw smell of the paste disappears.
Return the sautéed cauliflower florets to the skillet. Sprinkle with salt and stir well to coat the florets in the green masala paste.
Lower the heat, cover, and let cook for 8-10 minutes, stirring occasionally, until the cauliflower is tender but not mushy.
Finish with a drizzle of lemon juice for a bright, tangy flavor. Serve hot with roti, naan, or steamed rice.
Nutrition Facts
Calories |
192 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.6 g | 15% | |
| Saturated Fat | 2.0 g | 10% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 1 mg | 0% | |
| Sodium | 846 mg | 37% | |
| Total Carbohydrate | 20.3 g | 7% | |
| Dietary Fiber | 6.6 g | 24% | |
| Total Sugars | 7.0 g | ||
| Protein | 6.6 g | 13% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 122 mg | 9% | |
| Iron | 2.3 mg | 13% | |
| Potassium | 952 mg | 20% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
